WOD / Blog
23 August 2025
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
22 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Push Press 5 x 3 Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock. WOD: 4 RFT (24 Minute Time Cap) 30 Hand Release Push Ups 20 Front Squats (115/75)(75/55) 20 Push Press (115/75)(75/55) 30 Ab Mat Sit Ups Stimulus/Focus: Focus on good form on your push ups. Try […]
21 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Shovel Deadlift 1 x 1 Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep. You must execute this bilaterally to record the weight. WOD: 21-15-9 For Time (15 Minute Time Cap) Deadlifts (225/155)(155/105) Burpee Box Jump (24/20) Toes to Bar *Masters may step up. Everyone must step down. Stimulus/Focus: Find a […]
20 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Ring Work WOD: 20 Minute AMRAP 400 Meter Run 50 Air Squats 2 Ring Muscle Ups Stimulus/Focus: Find a steady pace and just keep moving through this AMRAP. Choose a challenging scale for ring muscle ups. Try to string them together if possible. Aim for 4-5 rounds. Cool Down: Tabata Runners […]
19 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Thruster 1 X 1 Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep max. WOD: Jackie 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Stimulus/Focus: Benchmark time! Have fun and set a PR! Masters: 35/25 Cool Down: Athlete’s Choice
18 August 2025
Warm-Up: Coach’s Choice Strength/Skill: Floor Press 6 x 6 x 6 x 6 x 6 x 6 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 10 RFT (20 Minute Time Cap) 20 Double Unders 10 Floor Press (95/65)(65/45) 100 Meter Backwards Run Stimulus/Focus: Complete all reps unbroken. Take short breaks […]